Seated Knee Flexor And Hip Adductor Stretch
Begin seated with your legs extended in front of you. Keep your back straight and engage your core.
- Bend your right knee and bring your foot towards your inner thigh.
- Gently lean forward, reaching towards your left foot while keeping your right knee relaxed.
- Hold the stretch for 15-30 seconds, feeling a stretch in your hamstring and inner thigh.
- Switch legs and repeat the stretch on the other side.
How to perform the Seated Knee Flexor And Hip Adductor Stretch
- Set up. Set up in a stable, balanced starting position appropriate for the Seated Knee Flexor And Hip Adductor Stretch using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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